Creamy Sun-Dried Tomato Spaghetti Squash with Chicken and Spinach is a hearty dinner that contains everything you need for a balanced meal! Loaded with rich rustic flavors and dairy-free, this low-carb recipe is packed with protein for a filling, healthy dinner.

Sun-dried tomato spaghetti squash finished in a skillet, ready to serve and a napkin to the side.

I try to keep my weeknight dinners fairly clean, even during the holiday season. 

I find a big dose of protein with plenty of fiber and some complex carbs is what makes my mind and body perform best.

For this reason, clean eating recipes with big flavor like this are what I lean toward to keep my taste buds tantalized and my body feeling energized.

If you’ve tried my Creamy Tuscan Spaghetti Squash, the concept is similar here.

While I love the aforementioned recipe, what I love more is a complete meal that includes a boost of protein.

That’s what we’re getting into with this easy creamy sun-dried tomato spaghetti squash. We’re enjoying some rich and rustic flavors with chicken for lean protein and an infusion of micronutrients.

In case this is your first time cooking spaghetti squash, the texture of spaghetti squash does not closely resemble regular spaghetti. It is, however, a great low carb alternative to pasta.

The way I see it, this easy dinner recipe is perfect for healthy weeknight meals. You can prepare it in bulk by doubling the recipe if you want a lot of leftovers to enjoy throughout the week. 

Spaghetti Squash with chicken and creamy sun-dried tomato sauce in two bowls, ready to eat.

Let’s discuss the simple ingredients for this healthy spaghetti squash recipe.

Ingredients for Sun-Dried Tomato Spaghetti Squash:

Spaghetti Squash: The star of the show here. Pick up one medium-sized spaghetti squash and cook it using your favorite method. I cook spaghetti squash in the oven and have included the instructions below. 

Chicken Breasts: Boneless skinless chicken breasts get chopped up and added to this balanced meal for lean protein. You can also use boneless chicken thighs here if you prefer them.

Onion and Garlic: The simple combination of red onion and fresh garlic brings a great deal of flavor to this simple meal. Scale the amount you use up or down according to your own taste.

Sun-Dried Tomatoes: A key ingredient here, sun-dried tomatoes bring sweet, bright, tangy flavor to this easy low-carb dinner recipe. I use a jar of sun-dried tomatoes that have been packed in oil, which can be found in the canned vegetables section of the grocery store.

Just be sure to drain the oil from the sun-dried tomatoes before adding them to the skillet.

Full-Fat Canned Coconut Milk: For the creamy sauce, I use full-fat canned coconut milk instead of regular milk to keep the recipe dairy-free.

Be sure to use full-fat coconut milk from a can rather than light coconut milk or a carton of coconut milk.

Paprika, Red Pepper Flakes, Sea Salt, and Black Pepper: This combination of simple seasonings is all we need. If you’re in the mood for specific flavors, feel free to add in more spices or dried herbs like Italian seasoning or fresh basil.

Looking to customize this healthy dinner recipe? Here are some ideas.

Recipe Adaptations:

  • Add more bold flavors, like kalamata olives, capers, artichoke hearts, or pesto sauce.
  • If you do dairy, grate some fresh parmesan cheese over everything before serving. Mix in some mozzarella cheese if you’d like.
  • Follow my recipe for Instant Pot Spaghetti Squash if you prefer using your pressure cooker.
  • For those of you who don’t do coconut milk but can tolerate dairy product, swap the coconut milk for 1 ½ cups of heavy cream. If you want to use a lower fat milk, you will need to add flour to the sauce to thicken it.
  • Use shrimp or ground turkey instead of chicken.
  • If you have fresh herbs you’d like to toss in, such as fresh parsley or basil leaves, feel free.
  • Save time by using rotisserie chicken instead of raw chicken breasts.
  • For creamier spaghetti squash, add fresh mozzarella or cream cheese to the sauce.

Now that we’ve covered the basic ingredients for this high-protein meal, let’s make it!

How to Make Creamy Sun-Dried Tomato Spaghetti Squash with Chicken and Spinach:

Cook the spaghetti squash using your favorite method. I follow the same instructions in my tutorial on How to Roast Spaghetti Squash using the oven.

Preheat the oven to 375 degrees Fahrenheit. Cut the tip and tail off of the spaghetti squash using a sharp knife, and slice it in half down the middle, hot dog style.

Note: this will be a very challenging process if your knife is not sharp. Be cautious while cutting the squash.

knife slicing a spaghetti squash in half

Use a spoon to scoop out the seeds and innards and discard.

Spoon scooping out the insides and seeds of the spaghetti squash.

Drizzle the flesh (cut side) with one to two tablespoons of olive oil or avocado oil per half. Use your fingers or a silicone brush to distribute the oil all over the flesh so that it is lightly coated. Sprinkle the flesh with sea salt.

Cooked spaghetti squash on a white plate, sprinkled with pepper and parsley

Place spaghetti squash on a large baking sheet cut-side down. Roast on the center rack of the preheated oven for 40 to 55 minutes, or until the spaghetti squash has reached your desired level of doneness. For al dente noodles, cook for 35 to 40 minutes and for soft noodles, cook 45 to 55 minutes, depending on the size of the squash.

Remove the squash from the oven and set it aside to cool until it has chilled enough to handle.

While the squash is roasting in the oven, prepare the sun-dried tomato sauce.

Heat the avocado oil in a large skillet (I use a 12-inch nonstick skillet with a deep lip) over medium heat. Add the onion and sauté, stirring occasionally, until the onion has softened, about 5 minutes.

Add the chopped chicken and minced garlic cloves to the skillet and spread it out in an even layer. Allow the chicken to cook for 5 to 6 minutes, stirring occasionally, until it has a slight golden-brown color.

Onion, garlic, and chicken cooking in a skillet.

Add in the paprika, red pepper flakes, coconut milk, and drained sundried tomatoes. Give everything a big stir. Bring the sauce to a full boil and cook, stirring occasionally, until the sauce has thickened to the consistency of alfredo sauce, about 10 to 15 minutes.

Creamy sun-dried tomato sauce with chicken.

Note: If there is a lot of separation between the coconut flesh and the water in your can of coconut milk, no worries. Simply scoop everything out of the can using a spoon. The heat will melt the coconut cream and water together.

Add the baby spinach to the skillet and cover with a lid. Cook for another 2 to 3 minutes or until the spinach has wilted. Stir it into the sun-dried tomato mixture.

Chicken and sun-dried tomato sauce with baby spinach mixed in.

Use a fork to release the spaghetti squash strands from the spaghetti squash halves and transfer the strands of spaghetti squash to the skillet with the sauce.

Spaghetti squash strands released from the squash with a fork.

Stir well until everything is combined. Taste the dish for flavor and add more sea salt and a drizzle of lemon juice, to your personal taste.

Spaghetti squash on top of sun-dried tomato mixture, ready to be mixed in.
Sun-dried tomato spaghetti squash with chicken and spinach mixed together in a skillet, ready to eat.

Serve in bowls, and enjoy! I like sprinkling some chopped pistachios on top for a little crunchy texture.

Store leftovers in an airtight container in the refrigerator for up to 5 days.

Spaghetti squash with chicken and sun-dried tomatoes in two white bowls, ready to eat.

The next time you’re craving a hearty meal that is bound to make you feel full and satisfied, whip up this spaghetti squash pasta.

Looking for more healthy spaghetti squash recipes? Here are some reader favorites.

More Spaghetti Squash Recipes:

​Whether you love a clean meal, follow the keto diet, or simply want to try something new, this delicious dish gives regular pasta some stiff competition.

Sun-dried tomato spaghetti squash finished in a skillet, ready to serve and a napkin to the side.

Creamy Sun-Dried Tomato Spaghetti Squash with Chicken

4.41 from 40 votes
A flavorful balanced meal that is packed with protein, low-carb, whole30 compliant, and so delicious! Loaded with everything you need for a nutritious dinner.
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 3 Servings

Ingredients

  • 1 medium-sized spaghetti squash roasted
  • 1 cup red onion or yellow onion, chopped
  • 1 pound boneless skinless chicken breast chopped
  • 4 cloves garlic minced
  • 2 tsp paprika
  • ¼ tsp red pepper flakes optional
  • 1 (15-oz) can full-fat coconut milk
  • 1 (8-oz) jar sun-dried tomatoes, drained
  • 5 ounces baby spinach
  • Sea salt to taste

Instructions

  • Preheat the oven to 375 degrees Fahrenheit. Cut the tip and tail off of the spaghetti squash using a sharp knife, and slice it in half down the middle, hot dog style. Note: this will be a very challenging process if your knife is not sharp. Be cautious while cutting the squash.
  • Use a spoon to scoop out the seeds and innards and discard.
  • Drizzle the flesh (cut side) with one to two tablespoons of olive oil or avocado oil per half. Use your fingers or a silicone brush to distribute the oil all over the flesh so that it is lightly coated. Sprinkle the flesh with sea salt.
  • Place spaghetti squash on a large baking sheet cut-side down. Roast on the center rack of the preheated oven for 40 to 55 minutes, or until the spaghetti squash has reached your desired level of doneness. For al dente noodles, cook for 35 to 40 minutes and for soft noodles, cook 45 to 55 minutes, depending on the size of the squash.
  • Remove the squash from the oven and set it aside to cool until it has chilled enough to handle.
  • While the squash is roasting in the oven, prepare the sun-dried tomato sauce.
  • Heat the avocado oil in a large skillet (I use a 12-inch nonstick skillet with a deep lip) over medium heat. Add the onion and sauté, stirring occasionally, until the onion has softened, about 5 minutes. Add the chopped chicken and minced garlic cloves to the skillet and spread it out in an even layer. Allow the chicken to cook for 5 to 6 minutes, stirring occasionally, until it has a slight golden-brown color.
  • Add in the paprika, red pepper flakes, coconut milk, and drained sundried tomatoes. Give everything a big stir. Bring the sauce to a full boil and cook, stirring occasionally, until the sauce has thickened to the consistency of alfredo sauce, about 10 to 15 minutes. Note: If there is a lot of separation between the coconut flesh and the water in your can of coconut milk, no worries. Simply scoop everything out of the can using a spoon. The heat will melt the coconut cream and water together.
  • Add the baby spinach to the skillet and cover with a lid. Cook for another 2 to 3 minutes or until the spinach has wilted. Stir it into the sun-dried tomato mixture.
  • Use a fork to release the spaghetti squash strands from the spaghetti squash halves and transfer the strands of spaghetti squash to the skillet with the sauce. Stir well until everything is combined. Taste the dish for flavor and add more sea salt and a drizzle of lemon juice, to your personal taste.
  • Serve in bowls, and enjoy! I like sprinkling some chopped pistachios on top for a little crunchy texture.

Nutrition

Serving: 1Serving (of 3) · Calories: 684kcal · Carbohydrates: 45g · Protein: 43g · Fat: 38g · Cholesterol: 110mg · Sodium: 563mg · Fiber: 7g · Sugar: 13g
Author: Julia Mueller
Course: Chicken Main Dishes, Main Dishes
Cuisine: American
Keyword: chicken and spaghetti squash, creamy spaghetti squash, easy healthy recipes, easy low carb dinner recipe, gluten free recipes, healthy dinner, healthy spaghetti squash recipes, how to cook spaghetti squash, low carb chicken recipes, paleo dinner, paleo recipes, quick spaghetti squash recipes, sun-dried tomato spaghetti squash, whole30 dinner recipes
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!

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Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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Questions and Reviews

  1. It would be nice if you’d elaborate on the sun dried tomatoes. What brand do you use? Where do you get them? I didn’t even know they came in a jar.

    1. Hi Deanna! I use a brand called Jeff’s Naturals (https://amzn.to/47uh5Zv), which you can find in the canned vegetables section of the grocery store. A very common brand of sun-dried tomatoes that most grocery stores carry is California Sun Dry (https://amzn.to/413RSCM). Just be sure you drain the oil from the sun-dried tomatoes before you use them 🙂 Enjoy!

    2. @Julia,

      Why not use the drained oil off the sun dried tomatoes on the butternut squash or when olive or avocado oil is called for?

    1. Hi Deb! If you’re able to do dairy, heavy cream is the closest replacement to coconut milk in terms of texture and richness. If you want a lower fat option, you could use half & half or whole milk but you will need to add a thickening agent like flour or cornstarch to thicken the sauce. I hope you enjoy the recipe! xo

  2. WOW! Added the chopped pistachios and got my sun-dried tomatoes from Costco. I added parm on top too and Mmmmmmmmmmm …. 11/10! Thanks!!

    1. I’m thrilled to hear you enjoy it, Hillary! Love those pistachios on top and I’ll have to try it with parmesan! xo

  3. I just made this, and YUM! I only needed half of the recipe and I still have some leftovers for another meal. Trying to use what I had without buying more groceries, I used some Trader Joe’s sweet Italian chicken sausage, mushrooms, and skipped the spinach. And I used heavy cream instead of half a can of coconut milk. I’ll definitely be making this again.

    1. All of that sounds fantastic! Thanks so much for sharing, Marceline! I’m thrilled you enjoyed the recipe and I appreciate you following up with your experience! xo

  4. Made this recipe exactly as shown and it was delicious! My husband and I could not stop eating it.
    Thank you for sharing.

  5. THIS DISH IS AMAZING!!! The sauce is super creamy and it comes together really quick! I used zucchini and yellow squash for the noodles and it worked out perfectly. I also added artichoke hearts and capers. Such a great recipe!!

  6. YUM!! Felt like I went to a fancy restaurant. We added the artichoke hearts and capers and topped with Parmesan cheese. Absolutely Amazing!!